Day 4.
A. CG bench 5RM 115kg then 2x5+ at 85%
B1. Weighted dead hang pull ups 4x 6,5,7,8 +20kg
B2. Face pulls 4x15
C. Fat bar curls 4x10
D. Pushups 123 total in 10kg vest
5 Likes
Long slow run
12.67km
Ran a 5:18 pace through a pretty hilly area. Wasn’t watching my pace, just cruising so pretty happy with that for an RPE 6/10 run
5 Likes
Back to open mat today.
Actually remembered to just keep it simple instead of trying 67000 moves.
Log splitter to open guard
Toreando pass from open guard
Side control far side underhook
Mount, double underhook
Work to armbar or mounted triangle.
Just repeated that sequence any time I was on top.
Bottom was either turtle and stand or roll for knee bars, wrestle up with underhooks or single legs, or kimura trap for sweeps and back takes
I managed some great rounds against good people today so very happy with that
9 Likes
Target pace run
5 min nasal breathing
Cadence drills
Acceleration drills
5x800m at pace/3 min walk
5 min nasal breathing
4 Likes
My last bjj club meeting out here I was working:
Bottom half to sweep
side control into knee on belly
Knee on to mount
Then working ezekiel choke or head and arm chokes
I love Tom Deblass’s Half Guard series and how over confident people are in top half, lots of people around my level don’t see the sweep coming till its too late.
1 Like
So many micro battles in top half. Great fun position
1 Like
Week 9
Day 1
A. Clean pull + hang power clean 3RM (8RPE, 90kg)
B. Front squat 5x3 (130kg)
C. Sumo deadlift 5RM, first two reps paused, (8RPE, 180kg) then 2x5 (160kg)
First time doing sumo in aaaages. Will take a while to figure out width of stance etc but my wedging was actually really good
6 Likes
Missed yesterday so a double up today
Day 2
A. CG bench 5x3 at 105kg
B1. Incline machine press 4x8
B2. Deficit pushups 4x a few
C1. Tricep push down 6x6
C2. Floor db tricep extension 6x10
D. Preacher curls 4x20
Then running workout
Warm up
Footwork and acceleration drills
“Magic mile” time trial NOT max effort
6:03
Cool down
6 Likes
4 days of lifting + 3 days of running is feeling quite taxing.
I think I will drop a day of lifting and switch to 531 Morningstar 3DPW for at least 2 leaders and 1 anchor.
Keep the assistance bw+ vest for leader and then crank the machine style assistance on the high volume anchor weeks
Tester today
Warm up + jumps
Cleans 5x3 at 75kg
Squats 10x5 at 110kg (beltless)
Press 10 total reps at TM (60kg)
Assistance was 50/25/50 of pushups, pull ups and bw squats in the vest
Swift and hit everything I needed
7 Likes
I like it. I have had my eye on that one for a while. Will be keen to see how it goes.
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I’m not 100% committed to the switch yet but I love the simplicity of just really hammering three main lifts
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I’m really digging this current programming so I might just do it 3 days instead of 4, just alternate a week of Lower/upper/lower and then upper/lower/upper
1 Like
Actually the 3dpw strength and conditioning layout is probably what I need right now. You know, given it’s tailored to LEO 
and it scratches my pushup/pull up itch. Might switch deadlift for power clean too.
Have come down with something, feel crook as a dog. Lack of energy and motivation during the week was probably a clue .
Maybe I’ll just stick to the fucking program next week and not be a whiney bitch distracted by other programs
Well I wasn’t going to comment, but ……..
1 Like
Still feeling crook but got a decent workout in
Week 10 (not being a bitch, finish strong)
A. Clean w pause at knee 3RM (8.5RPE) 90kg then 3x85kg
B. Front Squats 5x3 (140kg)
C. Sumo deads - started warming up and reps were flying but at about 140kg my left medial knee felt a bit weird so canned it
D. Hamstring curls 4x10
E. Calves 1xERP
Well that’s a front squat volume PR. Felt like I was going to faint a few times as my sinuses are so blocked and I can’t really breathe but I’m gonna be a dad in a few months so I can’t be a lil bitch
7 Likes
That is some seriously nice squatting mate. Love it
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Jesus I don’t think you could have found another cm of depth there.
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I can always find another cm for you bby